2022/09/30 Endurance
6 Rounds for Time500-m Row50 Double Under / 100 Single Under400-m Run WARMUP2 Rounds not for Time250-m Row25 Double Under200-m Run
2022/09/30 FREITAG Lessonplan
RECORD WEEKS 22.6 SKILL TEST:STRENGTH TEST:ENDURANCE TEST:
2022/09/29 DONNERSTAG Lessonplan
ANNIE
For time:
50-40-30-20-10 reps of:
Double-unders
Sit-ups
2022/09/28 MITTWOCH Lessonplan
For time:
100 alternating single-leg squats
50 thrusters (34/52 kg)
25 hang power snatches (34/52 kg)
2022/09/28 Endurance
4 Sets of:
3 Min. ON
400m Run / 500m Row / 500m Ski
ME Burpees
2 Min. OFF
3 Min. ON
400m Run / 500m Row / 500m Ski
ME ME empty Bar Thruster
2 Min. OFF
2022/09/27 DIENSTAG Lessonplan
AMRAP 30:
With a partner:
Max distance row
– One partner works at a time switching as needed.
2022/09/26 MONTAG Lessonplan
For time:
50 air squats
27 ring dips
50 air squats
21 ring dips
50 air squats
15 ring dips
50 air squats
9 ring dips
2022/09/25 SONNTAG Lessonplan
5 rounds for time:10 alternating DB snatches (22.5/32.5 kg)15-m DB overhead carry, left15-m DB overhead carry, right TIMECAP: 10:00 DYNAMIC WARM-UP | 13:001 set:200-meter run12 single-arm BB deadlift (5/side)25-ft KB farmers carry, left25-ft KB farmers carry, right 1 set:200-meter run12 eye level swings25-ft KB front-rack carry, left25-ft BB front-rack carry, right 1 set:200-meter run12 KB […]
2022/09/24 SAMSTAG Lessonplan
5 rounds for time:
400-m run
30 box jumps (51/61 cm)
30 wall-ball shots (6/9 kg)
2022/09/22 DONNERSTAG Lessonplan
AMRAP 10:
15 GHD sit-ups
14/20 calories ergometer
